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As children, many of us were encouraged to eat broccoli, milk, and fish. This was because all of these foods are a valuable source of natural calcium. Is this element really so important to the human body? Is it true that not everyone should decide to take calcium supplements? We will look at this in today's post - we invite you!
Calcium - its role in the body and symptoms of deficiency
Calcium is often confused with lime. Although the names of these substances are very similar, they have completely different applications. Lime is mainly used in industry, specifically in such branches as construction, agriculture or paper production. Calcium is a chemical element that is the main building block of bones, teeth and some types of cell walls. It occurs naturally in living organisms and constitutes almost 2% of the mass of an average adult. Its appropriate concentration in the blood guarantees not only high bone hardness, but also the proper functioning of the nervous system and maintaining electrolyte balance.
It is worth remembering, however, that the human body is not capable of producing calcium. In order to maintain its proper level, it must be supplied through diet. After consumption, calcium is absorbed by the body - mainly in the small intestine - and transported to the bones, where it is stored. If the level of this element in the blood drops, the body can begin to release calcium from the skeleton. This, in turn, can lead to significant weakening of the bones, which increases the risk of their fracture. Long-term release of calcium from the bones can lead to osteoporosis - a disease characterized by low bone mass and deterioration of the structure of bone tissue.
Calcium deficiency also has other effects. Too low a level in the blood leads to increased brittleness of teeth and the risk of tooth decay. Additionally, calcium deficiency can cause joint and muscle pain, which is particularly troublesome for physically active people. The discomfort can also be accompanied by tingling and numbness of the limbs, a worsening of well-being and blood clotting disorders. Vegetarians and vegans are most at risk of calcium deficiency, as well as people struggling with lactose intolerance, intestinal diseases or taking corticosteroids. Low levels of this element in the blood can also occur in intensively training athletes who excrete calcium in urine and sweat. If a person belonging to one of these groups has the above-mentioned symptoms, calcium supplementation may be necessary.
Calcium supplementation - how to do it wisely?
Supplementation of any nutrient is only indicated in cases of deficiency or risk of deficiency. It is no different in the case of calcium. Its supplementation without consulting a specialist can have serious consequences.
Why does calcium supplementation require consultation?
When an excess of calcium is created in the body, so-called hypercalcemia occurs. Then, calcium deposits appear in the body, the filtering of which is a great challenge for the kidneys. Hypercalcemia can cause increased thirst, stomach upset, nausea, as well as vomiting and constipation. People who have overdosed on calcium also experience fatigue, problems with concentration and lethargy. Mild hypercalcemia is not dangerous to health and life, but it can cause discomfort due to the above symptoms.
Hypercalcaemia is a common problem for people who decide to supplement calcium based on self-diagnosis or lack of proper knowledge. Before reaching for preparations containing this element, you should therefore visit your family doctor. He will order appropriate tests and, based on their results, determine whether calcium supplementation is really necessary.
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How to support calcium supplementation?
The doctor has made a decision - calcium supplementation is necessary. So how can you supply it to be 100% sure that it will be properly absorbed? The key to skillful calcium supplementation is a balanced diet. The cause of this element deficiency does not necessarily have to be its too infrequent supply with food. The problem may be the presence of too many products rich in phytates or saturated animal fats in your daily diet. They can hinder the proper absorption of calcium, which is why the element supplied in the form of tablets can go to the kidneys and thus increase the risk of hypercalcemia. Effective calcium supplementation may be hindered by products rich in:
- oxalic acid - e.g. sorrel, rhubarb, spinach and soy
- phosphoric acid (V) - e.g. carbonated drinks, ready meals
- fiber - e.g. rye bread, rice, oatmeal
- caffeine - e.g. coffee, tea, energy drinks
- sodium - e.g. red meat, salty snacks, cheese
In turn, products supporting calcium supplementation include those rich in:
- vitamin D - e.g. fatty fish, eggs, butter and margarine
- vitamin C - e.g. strawberries, kiwi, peppers, Brussels sprouts
- vitamin K - e.g. kale, broccoli, some vegetable oils
- magnesium - e.g. nuts, dark chocolate, seafood, some mineral waters
- lactose - e.g. cow's, sheep's and goat's milk, yoghurts, buttermilk, kefir
For calcium supplementation to be effective, you should look at your diet for substances that impede its absorption. Products containing them should be limited in favor of implementing sources of vitamin D. It plays a very important role in calcium absorption, because it transports its cells through the wall of the small intestine into the bloodstream. If the level of vitamin D is too low, calcium supplementation will be ineffective, and the unabsorbed mineral may accumulate in the bones, kidneys or walls of blood vessels, among others. In turn, vitamins C and K and magnesium support healthy bone condition and support proper absorption of nutrients. Limiting products rich in phosphoric and oxalic acid, as well as caffeine and sodium, can significantly speed up the treatment of deficiency. It is therefore worth reaching for fruits rich in vitamin C more often, replacing salty snacks with nuts, and replacing coffee or tea with a meal with a glass of water.
Vegans, vegetarians and people who are lactose intolerant should reach for plant products enriched with minerals or supplements containing them. However, it is worth remembering that when supplementing calcium, it is not necessary to take magnesium preparations at the same time, e.g. during the same meal, because this can disrupt the absorption of both elements. It is worth waiting a few hours between taking supplements to be 100% sure that they will be properly absorbed by the body.
Supplementing Calcium Alone? That's a Bad Idea!
Calcium supplementation requires proper preparation, consultation with a doctor and adjustment to a specific diet. It is definitely not recommended to start it without performing appropriate tests due to the high risk of hypercalcaemia. If the doctor determines that calcium supplementation is necessary, it should be taken in recommended amounts and appropriate changes should be made to the daily diet. However, you can decide on your own to limit products that hinder calcium absorption and implement its natural sources - i.e. dairy products, legumes, tofu and fish meat. A balanced diet is the best method of preventing calcium deficiency.
Sources:
- https://yadda.icm.edu.pl/baztech/element/bwmeta1.element.baztech-article-BPL1-0009-0019
- https://www.jagiellonskiecentruminnowacji.pl/wp-content/uploads/2019/01/magnez_wapn_zelazo_jak_madrze_je_suplementowac_mikoaj_miernik.pdf
- https://calperos.pl/blog/sg/is-supplementation-of-calcium-needed/
- https://pantabletka.pl/wapn-opinie-najlepszy/
- https://prospects.wum.edu.pl/index.php/pps/article/view/104
- https://www.infona.pl/resource/bwmeta1.element.agro-article-e7c25557-426c-43b0-94bc-da407b9c7e18
